Pears

An apple a day may keep the doctor away, but some fruits may not help if you have problems with wind. Fruits contain a number of natural sugars and polyols (natural sugar alcohols), some of which are fermented by our bowel bacteria to produce wind. Naturally occurring polyols include sorbitol, mannitol and xylitol, and most of us deal happily with these in the foods we eat. But if you experience bloating and abdominal discomfort it may be better swapping sorbitol-rich fruits for other choices. Pears are a rich fruit source of polyols, with apricots, peaches and pomegranates a close second.

Small fruits

Smaller fruits cause bloating in some, but portion size may contribute. The bigger the portion, the more fruit sugars and polyols you’ll eat. Polyols are a food for our healthy gut bacteria, but if you experience excessive bloating, that’s no comfort. Blackberries, raspberries and cherries contain polyols, too, but in smaller amounts than pears and plums. Dried fruits have a higher concentration of polyols. Prunes, also known nowadays as ‘dried plums’, have a high polyol content, which is why they’re well known as a natural laxative.

Watermelon

The fructose in this summer favourite can create digestive issues for some people. Fruit sugar fructose is only partially absorbed by many, so you may experience wind after enjoying a few slices of this juicy fruit. If you enjoy watermelon and kiwi fruits, but don’t like the bloating symptoms later, have a smaller portion, or eat them after a meal.

Artichokes

This tasty, green vegetable is packed with fibre known as fructans, which is one of the worst culprits when it comes to causing bloating and wind. Also beware the Jerusalem artichoke (which isn’t a real artichoke) as it even beats sprouts and cabbage on the wind scale. Luckily, you’d have to eat a large amount to cause serious discomfort.

Chilled carbs

Ever stored a leftover pasta or mashed potato in the fridge, ready for another meal? If you have you’ll know that the soft texture of your pasta or potato is lost when it’s reheated later. Cooking starchy foods softens their starches to make them edible. That’s why we can eat cooked potato but not raw. When cooked starches cool down, they form much larger starches called resistant starch 3 which make starchy foods firmer. This can be used by our bowel bacteria to form wind. For most of us this isn’t a problem. But if you suffer from bloating, cook starchy foods ‘as needed’ and avoid ready meals with chilled rice, pasta, or potato, to reduce the amount of these starches you eat.

Shiitake mushrooms

These edible fungi are delicious, but they’re also associated with bloating and wind. Like all dried mushrooms, their polyol content is higher than in fresh mushroom varieties. The polyol found in Shiitake mushrooms is called mannitol, and this particular polyol can act as a mild laxative if you eat more than your digestive system can cope with.

Peas and beans

Peas and beans are cheap, low fat and a good source of protein and fibre, but they also contain a type of fibre called galacto-oligosaccharides (or ‘GOS’ for short). GOS fibres are a natural ‘prebiotic’ – which means they can be used as food by healthy bowel bacteria. The  downside? Bacteria produce wind as they use GOS. However, while high fibre foods like beans may be a mixed blessing, don’t be put off by a bit of wind, as the long-term nutritional benefits far outweigh the short term disadvantage.

Coffee

If your morning coffee is making you bolt to the bathroom, you may be sensitive to certain substances in it that speed bowel movements. It’s not the caffeine that causes this, so choosing a decaffeinated coffee instead won’t prevent the effect. If you don’t like the laxative side effects, swap to tea or another hot drink.

Fizzy drinks

With bubbles of air, it’s hardly surprising that your fizzy drink may be causing bloating and wind. Drinks like cola or beer release their carbon dioxide into the stomach, which can make your tummy feel tight and uncomfortable. Consider switching to uncarbonated beverages to beat the bloat.

Chewing gum

When you chew gum you may also be swallowing a lot of excess air which can contribute to a bloated feeling. Sugar-free chewing gums contain sugar substitutes like the polyols sorbitol and xylitol. These can’t be fully digested by the small intestine and create a mild laxative effect.

Boiled sweets

Boiled sweets are made from pure sugar, which isn’t good for your teeth or your waistline. Sugar-free boiled sweets are kinder to teeth, but they contain sweet-tasting polyols like xylitol, mannitol or sorbitol. Enjoy a couple of sweets - but eating the whole pack will probably cause bloating and diarrhoea.

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• The digestive system and wind
• Diarrhoea, wind and digestive problem foods
• Steps to support digestive health slideshow
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• 8 embarrassing body questions – and answers
• Quiz: Do you know what causes bad breath?